2007 Claudia Bracken

Food You Eat Everyday - 3 Month Food Supply

Dinner Menus II
With Grocery List (4 people)
Sample Healthy, less meat, more whole grains, and using long-term food storage staples

Featuring Recipes by

Melonie Turley, Raw and Then Some2007

12 Favorite Meals for 2 weeks X 6 = 12 weeks (3 months)
-Pick recipes with ingredients (most) that can be stored in pantry or freezer. -You might also want those recipes to be easy/quick to make. -From these recipes, let your family choose their favorite 12 recipes (or 18 or 24 if you are ambitious). -As in sample attached, list ingredients and times by six (on seventh day you eat leftovers. -Assemble shopping list as in sample. Keep copy in purse & pantry. -Mark grocery list in pencil as you purchase item. -Erase marking as you use item so can replace. -Write date on purchased items before storing. -Watch for sales. When see sale, pull out list to see if you need the item. -It possibly will take you six months or longer to use your three-month supply as you might eat out or try different recipes. Thats okay because you will still have a three-month food supply on hand that your family will eat. -Try to use and rotate your three-month food supply within a years time.

Melonie Turley Recipes, Raw and Then Some2007

Chili_
Perfect Cooked Beans:
Soak 2 qt. sorted, washed dry beans overnight in 1 gal water with 1 T salt. AM: Drain, rinse and put in 8 quart crock-pot, cover with fresh water and add 1 large, diced onion. Simmer 8 hrs. About 1-4 hours before serving, add seasonings: 3 T salt, 2 t garlic, 1 t vegetable bouillon, t liquid smoke (optional), t black pepper. (Dont add during first 4 hours of cooking.)

W/Wheat Tuna Patties_

Mix and drop by T. into skillet with hot oil. Brown on both sides. Can be eaten hot or cold. Freezes well. Can bake in muffin tins or top with gravy: 8-10 patties

Poor Boy Casserole

Layer in greased 8x8 pan in following order and bake for 20 min. until heated through:

Cracked Wheat, 1 c. cooked

(could use ricecan just use wheat not meat)

Chili, 2 cans x 6 = 12 cans

(or cover bottom of pan with homemade chili)

Mels Chili Cooked Beans, 4 c. x 6 = 24 c. Water (can use liquid from cooked beans) Tomato Sauce, 1 8oz can x 6 = 6 cans Salsa Seasoning, 2 T x 6 12 T Chili Powder, 1 T (or pkg) x 6 = 6 T
Optional: 2 c. cooked cracked wheat

Tuna or chicken, drained, 1 can x 6 = 6 Rosemary Garlic Season, 1 t x 6=2T Eggs, (fresh or frozen & thawed), 2 x 6 = 12 Chicken Bouillon, 2 t x 6 = 4 T
Opt: Parsley, green onions, leftover veggies, sprouts Note: 2 T powdered eggs + 2 T water = 1 egg

Green beans, 2 cans x 6 = 12 cans Mashed potatoes, 1 recipe x 6= 18

(2-3 large potatoes, boiled & mashed)

Grated cheese, 1-2 c. x 6 = 12 c.

(or cheese sauce blend)

_Ramen Lentil Salad_

_Tacos_

Whole Wheat Pancakes

Make whole wheat mix: Mix together in large bowl with wire whisk till blended: 10 c. wwheat flour, 1 heaping c. pwdr milk, 1 heaping T salt, 1/3 heaping c. baking powder, 1 heaping c. pwdr eggs, 1 c. sugar (optional). Store airtight till needed. Pancakes: WW Mix, 2 c. x 6 = 12 c. Oil, 1 T x 6 = 6 T Water, 2 c. Biscuits: WW Mix, 2 c. Oil, c. Water, c. Salt, t Muffins: WW Mix, 2 c. Oil, c. Honey, 1 T Egg, 1 Water, 1 c.

Ramen Noodles, crumbled, 2 pkg x6 =12 In fry pan, boil 4 c. water and stir in about 2 c. TVP until right consistency (or use cracked Green Lentils, 1 c. of 1-day sprout x6 = 3 c. wheat or meat of choice). Add and brown: Brown Rice, cook/chill 1 c. raw x 6 = 6 c. Onion, diced, small, 1 x 6 = 6 onions (or cooked cracked wheat) Taco Seasoning, to taste, 1 t. x 6 = 6 t Mung Beans, sprouted, c. x 6 = ____ Mandarin Oranges, 1 lg can x 6 =6 cans Chicken Chucks, 1 6 oz can x 6 = 6 cans
Variations: Chopped green onions, halved grapes or 1 c. diced celery Dressing Ideas; Mayo, Italian, or your favorite. c. mayo Ramen seasoning packet 1 T honey 1 T lemon juice or vinegar
Claudia Bracken

Pour over fry pan mixture: Tomato Sauce, 1 can x 6 = 6 cans Serve with:

Tortillas, 1 pkg of 8 x 6 = 6 pkg

Topping Ideas: Cheese, grated, 1 c. Green onions, 2 chopped Tomatoes, 1-2 chopped Lettuce, head shredded Sour Cream, 1 c. (TVP 2 c. x 6 = 12 c.)

Melonie Turley Recipes, Raw and Then Some 2007

_Taco Soup_
Water, 4 c. heat to boil Bouillon, 1 T x 6 = 9 T Miso, 2 T (optional) x 6 = 12 T Beans, 2 cans x 6 = 12 cans
(black, small red, pinto or 4 c. pre-cooked, frozen and thawed beans)

_Seafood Salad_
Mix well and serve with tortilla chips or as a sandwich:

Pea & Chicken Casserole

Rice, 1 c. uncooked or 3 c. cooked x 6 =6 c. raw
(Simmer washed, raw rice in 4 c. water abt one hour)

Refried Beans, 1 can x 6 = 6 cans Diced Tomatoes, 1 can x 6 = 6 cans Corn, 2 c. (fresh, frozen, canned) x 6 = 12 c.
Taco Seasoning, 2 T x 6 = 12 T Chili Powder, 2 t x 6 = 4 T Cilantro, c. x 6 = 3 c.

Cracked Wheat, 2 c. cooked x 6 = 12 c. Tuna, drained, 1 can x 6 = 6 cans Mayo, c. x 6 = 3 c. Catsup, c. x 6 = 1 c. Tortilla chips, 1 pkg x 6 = 6 pkg
Variations: 1 diced tomato c. diced green pepper c. cottage cheese c. diced celery c. chopped green onions

CofChicken Soup, 1 can x 6 = 6 cans Milk, reg. or reconstituted, 1 c. x 6 = 6 c. Salt or Season Salt, t x 6 = 1 T Rosemary Garlic, 1 t. x 6 = 2 T Cheese, grated, 1 c. x 6 = 6 c.
(or 1 c. cheese blend powder, or part parmesan)

Mix in and warm through:

Frozen Peas, c. to 1 c. x 6 = 6 c.
Optional: Chicken or Tuna, 1 can x 6 = 6 cans

Red Sauce:

_Green Bean Casserole_ Red Chicken Enchiladas Mix together & warm through:
Rice, 1 c. uncooked or 3 c. cooked x6 = 6 c. CofMushroom Soup, 1can x6=6 cans Season Salt, t. x 6 = 1 T Rosemary Garlic Salt, 1 t. x 6 = 2 T Cheese, grated 1 c. x 6 = 6 c.
(or 1 c. cheese blend powder) Stir in

_Tabouli Salad_
Mix and chill for one hour:

2 T Butter, & c. Flour, Tomato Sauce, 2 (6 oz) cans x 6 = 12 cans 1 c. Water, & Taco Seasoning, to taste Layer in 8x10 or 8x8 pan: Sauce Corn tortillas, 1 pkg of 18 x 6 = 6 pkg Sauce

Cracked Wheat, 2 c. cooked x 6 = 3c.

raw

Olive Oil, 3 T x 6 = 18 T Parsley, dried or fresh, 2 T x 6 12 T Tomato Slices, dried & blended x6 = 24
(lightly salt tomato slices when dehydrating; dry at 112 F, 18-24 hrs, can dry bushel)

TVP reconstituted or canned chicken) (To reconstitute: boil 2 c. water and stir
in about 1 c. TVP until right consistency)

Green Beans, frozen, 1 c. x 6 = 6 c.

(or 1 can green beans, drained and rinsed) Top with:

Cheese, grated, 2 c. x 6 = 12 c.
Options: Can add some sliced olives, diced onion, or cooked beans

Cheese, grated, 1 c. x6 = 6 c.
(or fried onion rings)

Lemon Pepper, 1 t x 6 = 2 T Garlic, minced, t x6 = 1 T Salt, pinch

Variations: Can add chopped fresh veggies celery, peppers, green onions, cukes, tomatoes

Staple Pantry Items For Above Recipes Dry Spices:

Bouillon powder (chicken, beef, etc.) Dry Mustard Chili Powder (OldeWestPort.com) Garlic (fresh, crushed in jar w oil) Stores
several years on cool shelf. When opened, refrigerate.

Grains/Wheat (cool, dry, mouse proof) Honey (no water added; store w lid, dry) Ketchup & Lemon Juice (store
cold, dry roomwhen opened, store in fridge)

clarifying the butter during a slow cooking process, you're able to strain out the milk solids that burn quickly as well as the water and salt. You'll lose about 1/4 of your original butter amount during the process.

Mayo

Cabbage (store fridge, can vacuum seal) Carrots (store in fridge or in container with
damp, clean sand in cold basement)

(store extra glass bottles in fridge or cold basementwhen opened store in fridge)

Garlic Salt Rosemary Garlic Season (Sams) Italian Dressing pkgs Lemon Pepper Onions, Minced (Dry Pack Cans) Parsley and/or Cilantro (dried) Pepper Salt & Baking Powder Salt-Seasoned, (like Spike) Taco Seasoning (like OldeWestPort.com)
(Spices last about one year if stored at room temp. They will last up to 3 years if stored in a very cold room - especially if you buy the larger sizes and fill smaller containers for your warmer kitchen shelf.

Milk, dry (store cold, dry, airtight) Mustard (store cold, dry roomwhen
opened store in fridge)

Cheese (purchase ends at Gosner's, shred

& freeze large amounts. If use vacuum sealer and
vapor barrier bags, it will last several years in freezer.) Can also freeze cheese in blocks. To prevent crumbles, thaw on counter at room temp till soft through; put in fridge and chill. Now you will be able to grate the thawed cheese. Can also coat cheese with cheese wax & store in fridge or freezer. Can shred & dehydrate & freeze.)

Oils (Extra Virgin Olive, Palm, Coconut--cold 1 yr) Rice (brown: long grain and basmati, 6 months) Sugar/Brown Sugar (with lid, dry) TVP protein (#10 cansstore cool)

Cream Cheese (freeze, can vacuum

seal. Thaw on counter top then refrigerate.)

Corn Tortillas (freeze or vacuum seal) Eggs (store in carton in fridge or crack into
ice cube trays, freeze, pop into bag and seal using vacuum sealer. Will last one to two years in
freezer if vacuum sealed.) Will store 3-6 wks in fridge in egg carton. Can also store powdered eggs in #10 cans.

Perishables:
Apples Butter
(store in cold room in Styrofoam cooler to keep moisture in or dehydrate) (purchase on sale and freeze large amounts up to 6 months. If use vacuum sealer, will last longer.) Or clarify unsalted butter and store in water-bath sterilized dry Kerr jelly or pint jars with lids. Place butter in heavy saucepan
over medium heat. Bring butter to simmer. This takes approximately 2 to 3 minutes. Once simmering, reduce heat to medium-low. The butter will form foam which will disappear. Ghee is done when a second foam forms on top of butter, and the butter turns golden. Approximately 7 to 8 minutes. Brown milk solids will be in bottom of pan. Cool. Skim off foam. Ladle clear oil with sterile dry spoon into Kerr jars or filter through sterilized cheesecloth. Will store in freezer for several years. This is the way people from India make Ghee. What makes clarified butter so great is its higher smoke point. This means you can cook meats and fish at a higher temperature than you can with regular butter, making it ideal for pan-frying. By

Onions (store cool, dry place) Peas (frozen, in pkgs, can vacuum seal) Potatoes (store cool, dark place) Sour Cream (store in fridge till end
date)
(acorn, ambercup, banana, buttercup, butternut, delicata, gold nugget, hubbard [grey, green], kabocha, spaghetti, , sweetmeat, & turban: cool dry, ventilated, stores 3-6 months. Can also cook, mash and freeze in 1/2-1 c. pkgs. Use in cookies, etc.) 2007 Claudia Bracken

Staples:
Beans & sprouting seeds (store cool, dry) Flour (store w lid, up to 6 mo.)

Winter Squash

Dinner Grocery List

4 people/3 months
Use pencil, mark as buy; erase as use so can replace. Put in purse. Put another copy in Preparedness Binder & one in storage room.

2007 Claudia Bracken For Melanie Turleys Recipes, Raw and Then Some 2007
Healthy & Inexpensive Storage Staples Whole Grains, Legumes, Less Meat

1 = Units Breads/Grains Corn/Flour Tortillas/18, 12 pkg 1 1 1 1 1 1 1 1 1 1 1 1 Flour, unbleached, 25 lb sack 1 Flour, whole wheat, 25 lb sack (or grind) 1 Rice--Brown long grain, 12 c., 25 lb bag 1 Rice--White or Basmati, 25 lb bag 1 Tortilla Chips, 6 pkg 1 1 1 1 1 1 Bread, put some in freezer, or make Canned/Bottled Chicken, 6 oz cans,12 cans
(for Pea & Chicken Casserole & Ramen Lentil Salad)

Soup, Cream of Chicken, 6 1 1 1 1 1 1 Soup, Cream of Mushroom 6 1 1 1 1 1 1 Tomatoes, diced, 14.5oz can, 6 1 1 1 1 1 1 Tomato Sauce, 8 oz cans, 24 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 Vinegar, 1 bottle 1 Dairy Butter, 8 cubes = 2 lbs 1 1 CheeseCheddar (abt 2 c. each time)
Gosners ends (8 oz = abt 2 c. grated) Grate and freeze in serving-size freezer bags.

1 1 1 1 1 1 1 1 1 1 1 1 Tuna, 6 oz, 12cans

(for WW Tuna Patties & Seafood Salad)

1 1 1 1 1 1 1 Black Beans, 12 cans 1 1 Refried Beans, 6 cans 1 Chili, 12oz. cans, 12 cans

1 1 1 1

1 1 1 1

1 1 1 1

1 1 1 1

1 1 1 1

12 c. (for Poor Boy Casserole) = 3 lb 1 1 1 6 c. (for Tacos) = 1 lb 1 1 6 c. (for Pea & Chicken Casserole) = 1 lb 1 1 12 c. (Red Chicken Enchiladas) = 1 lb 1 12 c. (for Green Bean Casserole) = 3 lb 1 1 Cottage Cheese (for Seafood Salad) 3 c. 1 1 Eggs (could use powdered, reconstituted eggs) 2 each time, total 2 doz 1 1 Sour Cream, 1 c. ea time = 6 c. 1 1 1 1 1 1 Fresh Produce
(Fresh best, can sub. canned or dehydrated reconstituted)

(for Poor Boy Casserole or make chili)

1 1 1 1 1 1 1 1 1 1 1 1 Fried Onion Rings, 6 cans 1 1 1 1 1 1 Garlic, minced in oil, in jars, 1 jar 1 Green Beans, 12 cans 1 1 1 1 1 1 1 1 1 1 1 1 Ketchup, 1 c. = ___ 24 oz. btls 1 1 Lemon Juice, 1 bottle 1 Mandarin Oranges, 15oz, 6cans 1 1 1 1 1 1 Mayonnaise, 1 quart 1 Milk, canned, 6 cans 1 1 1 1 1 1 Olives, sliced, 4 oz can, 6 1 1 1 1 1 1 Olive Oil, Classic, 2 liters, 1 btl, 1 Olive Oil, Extra Virgin, 2 liters, 1 btl 1

Celery, c. ea time, total 12 cups Cilantro, fresh when avail, otherwise dried Grapes, 1 c. ea time, total 6 cups Green Peppers, c ea time, total 3 peppers Lettuce, head ea time, total 3 heads OnionsGreen, 2 each time, total 6 bunches OnionsYellow, 1 small each time, total 6 or a 10 lb sack Parsley, fresh when avail, otherwise dried Potatoes, 20 lb sack potatoes = 1 sack Salad greens when possible, otherwise sprouts Tomatoes, 1-2 ea time, total 18

Frozen Corn, 12 c. = 4 pkgs 1 1 1 1 Green Beans, 6 c. = 3 pkgs 1 1 1 Peas, 6 c. = 3 pkg. 1 1 1

Dry Pack Cans (#10 cans or #2.5 cans)

(Long -term storage staplesfrom Maceys, Waltonfeed.com, Lehi Roller Mills, etc.)

Dry Baking Powder, 1 large can Ramen Noodles, 12 pkgs, (your favorite flavor) 1 1 1 1 1 1 1 1 1 1 1 1 Sugar, Dark Brown, 10 lbs 1 Yeast, (for making bread) 1 lg pkg 1

Beans: Black, one #10 can Pinto, one #10 can Small Reds, one #10 can Blackeyed Peas, one #10 can

Dry Seasoning Staples Beef Bouillon, 1 jar or ___ cans broth Chicken Bouillon, 1 jar or ___ cans broth Chili Powder, (OldeWestPort.com) 1 Chili Seasoning Pkgs, 6 1 1 1 1 1 1 Cilantro, dried, 1 Dry Mustard, 1 Garlic Salt, 1 Italian Dressing Pkgs, 6 1 1 1 1 1 1 Parsley, dried, large container, 1 Pepper, 1 Lemon Pepper, 1 Salt, Redmonds Real, 2 pkg 1 1 Seasoned Salt, (like Spike or Lowrys) 1 Rosemary Garlic Salt (Sams) 1 Taco Seasoning (OldeWestPort.com) 1

Eggs, whole powdered, one #10 can Cheese, blend or cheddar, powdered, #10 can Honey, powder, one #10 can Sugar, white, one #10 can Milk, powdered instant, 4 #10 cans Minced Onions, one #10 can Oatmeal, instant or regular, one 25 lb sack Potato Pearls or Flakes, two #10 cans Tomato Powder, two 2.5 cans
(or dehydrate tomatoes, sprinkle with REAL salt when dehydrating. Can crumble and use in recipes or can powder in blender.)

TVP (Textured Vegetable Protein), Beef three #10 cans 1 1 1 TVP (Textured Vegetable Protein), Chicken two #10 cans 1 1 Wheat, Hard Red, one 50 lb sack 1 Wheat, Hard White, one 50 lb sack 1
(WaltonFeed.coms hard white wheat tests free of contaminates, so it is almost organic without paying for organic.)

Sprouting Seeds (organic)

(Dont forget the sprouting tray)

Lentils, green, 2 quarts ProVita Mix (LifeSprouts.com), 1 lb Mung Beans, 2 quarts

6/20/07

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